Ukudla okungu-8 okusiza ekudambiseni ubuhlungu obungapheli

Ubuhlungu obungapheli

Ukudla kuhlobene eduze nobuhlungu obungapheli, ngakho-ke ukukhetha ukudla okufanele kubalulekile uma kuziwa ekudambiseni lokhu kukhathazeka okuqhubekayo. Okunye ukudla kungenza isimo sibe sibi kakhulu, ukuqina noma ukuvela kobuhlungu obungapheli. Ngendlela efanayo, abanye abaningi bangasiza ekunciphiseni ngenxa yezakhiwo ezizuzisayo zemvelo eziqukethe lokhu kudla.

Kunoma ngubani, kungakhathaliseki ukuthi une-pathology noma cha, indlela abadla ngayo iyisihluthulelo sempilo enhle iyonke. Okuthile okuqiniswayo esimweni sabantu abahlushwa izifo ezingapheli, ngoba ngokudla okufanele, kungenzeka ukukhulula kakhulu ubuhlungu obungapheli. Kunoma yikuphi, uma uhlushwa ubuhlungu obungapheli, ungathintana nesazi sokudla okukhethekile ukuze ukwazi ukuklama ukudla okulungile ngokusekelwe ezidingweni zakho.

Buyini ubuhlungu obungapheli

Lawula ubuhlungu obungapheli

Ubuhlungu obungapheli bubhekwa njengobuhlungu obuvela kaningi noma lokho iphikelela njalo izinyanga eziningi ngisho neminyaka. Ukuze ubuhlungu buthathwe njengobungapheli, omunye wokhiye olandelayo kufanele kuhlangatshezwane nawo. Ukuthi ubuhlungu buhlala isikhathi esingaphezu kwezinyanga ezintathu. Ukuthi ngemva kokululama ekulimaleni noma ekuphazamisekeni okubangela ubuhlungu, kuziphinda futhi kuqhubeke isikhathi esingaphezu kwenyanga.

Ibuye ihlolwe uma iphindaphindwa ngezikhathi ezithile ngokuhamba kwesikhathi. Okokugcina, ubuhlungu bubhekwa obungapheli uma buhlobene nezifo ezingapheli ezifana ne-fibromyalgia, umdlavuza, isifo sikashukela, isifo samathambo. Futhi icala lika ukulimala okungapholi futhi zikhiqiza ubuhlungu obuqhubekayo obubuye bugcwalise ezinye zezici zangaphambilini.

Ukudla okuqeda ubuhlungu obungapheli

Ukudla okunempilo

Ukudla okuningi kunezindawo zokwelapha zemvelo, njenge elwa nokuvuvukala, ama-antioxidants noma aziphathe njengezidambisi zezinhlungu zemvelo. Ukudala ukudla okusekelwe kulolu hlobo lokudla kuyisihluthulelo uma kuziwa ekunciphiseni nasekulawuleni ubuhlungu. Njengoba bekwazi hlinzeka ngemisoco edingekayo ukuze unciphise ubuhlungu obungapheli. Qaphela ukudla okulandelayo bese udala ukudla okusekelwe kukho, ukuze ukwazi ukuthuthukisa isimo sakho uma uhlushwa ubuhlungu obungapheli.

  1. Inhlanzi eluhlaza okwesibhakabhaka. Ngenxa yokuqukethwe kwayo okuphezulu kwe-Omega 3 polyunsaturated fatty acids, inhlanzi enamafutha iyindlela engcono kakhulu yabantu abahlukunyezwa ubuhlungu obungapheli. Faka i-salmon, ama-sardine, i-mackerel noma i-tuna ekudleni kwakho.
  2. Imifino nemifino zibaluleke kakhulu kunoma yikuphi ukudla. Kulokhu, okungcono kakhulu yimifino enamahlamvu aluhlaza njengesipinashi nemifino enjengotamatisi, upelepele noma ubhontshisi.
  3. Izithelo. Ecebile ngamavithamini namaminerali, izithelo zibalulekile ekudleni okuthile kubantu abanobuhlungu obungapheli. Izithelo ezibomvu ikakhulukazi, njengoba ziwumthombo omkhulu wama-antioxidants.
  4. amafutha anempilo. Izithelo ezomisiwe ngamanani amancane noma amafutha omnqumo amsulwa.
  5. Ama-yogurt kanye nobisi oluvutshiwe. Ukuvutshelwa kwe-Lactic kunomthelela ekulondolozweni kwesitshalo esihle sebhaktheriya, okubalulekile ekunciphiseni ubuhlungu.
  6. Izinhlamvu eziphelele. Thatha ukudla kwasekuseni okusekelwe kuma-oat flakes njalo ekuseni, ngamajikijolo abomvu nesinamoni, uzowubona umehluko.
  7. Inyama emhlophe. Amaprotheni ezilwane nawo ayadingeka, nakuba kulokhu okukhethwa kukho okungcono kakhulu yinyama emhlophe enamafutha amancane. Khetha i-turkey, inkukhu, unogwaja, noma ukusikeka okunciphile kwengulube.
  8. I-Legumes. Ngenxa yokuthi igcwele i-fiber kanye ne-protein esekelwe ezitshalweni, i-legumes ibalulekile ekudleni okuklanyelwe ukunciphisa ubuhlungu.

Ukuphila nobuhlungu obungapheli kungenye yezinto eziyinkimbinkimbi kakhulu ezenzeka ekuphileni. Ngakho-ke, ngaphezu kokulandela izincomo zezokwelapha, ukudla okuhle okusekelwe ekudleni okusiza ukunciphisa ubuhlungu nokuhlonipha imithi ehambisanayo, kubaluleke kakhulu ukufuna ezinye izinhlobo zosizo. Kulokhu, umelaphi kuzoba nguye okunikezayo amathuluzi owadingayo ukuze ulawule ubuhlungu futhi kanjalo ufunde ukuphila nayo. Ngoba nakuba kukuvimbela ekwenzeni izinto ezithile, akufanele uvumele ubuhlungu bulawule ukuphila kwakho.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.